Weighted Muscle Up (on Bar)
Use added external load to build control through the whole range: Weighted Muscle Up (on Bar) earns a spot in every back session.
How to do Weighted Muscle Up (on Bar)
- Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your chest towards the bar, keeping your body straight.
- Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Weighted Muscle Up (on Bar) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Secure the load before the set so form does not shift.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Drop the weight and finish clean if position slips.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add the smallest increment that still feels different.
Common Weighted Muscle Up (on Bar) Mistakes
Holding the weight where it drags you out of position
Keep the load close to your centre so posture does not change.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Weighted Muscle Up (on Bar)
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Weighted Muscle Up (on Bar) — Frequently Asked Questions
How do you do the Weighted Muscle Up (on Bar)?
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. Bend your elbows and pull your chest towards the bar, keeping your body straight. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Muscle Up (on Bar) work?
The Weighted Muscle Up (on Bar) primarily targets the lats. It is classified as a back exercise and is performed with added weight.
How many sets and reps of the Weighted Muscle Up (on Bar) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Muscle Up (on Bar) good for beginners?
Not usually. The Weighted Muscle Up (on Bar) is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Weighted Muscle Up (on Bar)?
Try the Cable Incline Pushdown, Band Underhand Pulldown or the Lever Assisted Chin-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
